“Winter Arc” may be a term unfamiliar to some, as it is a new concept developed on TikTok. While some TikTok trends can be pointless or negative, this one can actually be extremely beneficial. With this being said, the Winter Arc is a wellness challenge that focuses on eating and drinking healthily, as well as creating and sticking with fitness goals. The reason it is called the Winter Arc is because it is targeted to start in October, when it starts getting chilly, and sets you ahead of all the people who wait for their New Year’s resolutions to kick in. It’s basically like a head start to getting healthy and fit for the following summer. While the Winter Arc is pretty flexible and can vary per person, this article can be somewhat of a guideline for creating your own Winter Arc. It doesn’t have to take place during the exact same months that many people on TikTok do, as it is called the Winter Arc, meaning anytime during the winter season.Â
Physical Activity
Going to the gym can be an intimidating thing, however, there are things you can do so that it’s less intimidating when first starting out. I would recommend looking up TikToks on how to use gym equipment or workout ideas that you can follow. If going to the gym isn’t an option, you can always set goals of walking a certain amount of steps each day (8-10K is ideal). When making a gym routine, picking out which body part you want to target each day is helpful. For example, I personally do lower body every other day and upper body on the days I don’t do lower body. I also do 30 to 45 minutes of cardio as well as 10 minutes of abs every day. It is important to remember that our bodies need rest, so make sure to take off one day a week from the gym. Â
Diet
The word “diet” can have a negative connotation to it, or is seen as something done only when you want to lose weight. However, in this case, it just means having a healthy diet, so that your body is getting the nutrients it needs, while also supporting what is being done in the gym. One thing that I have found to be helpful for my healthy diet is to make a list before going to the store and meal prepping as soon as I get back from the grocery store. I make sure to include things on my grocery list that are high in nutrients and protein. Each person’s goal should be to have one gram of protein per pound of body weight, for example, if you are 125 pounds, you should have 125 grams of protein daily. There are plenty of online resources that show you what foods are best for you and the certain benefits of each one. Your diet depends on what your body goals are, whether it’s to maintain your current weight, lose weight and gain muscle, or gain weight and gain muscle. Some of my favorite foods that follow Winter Arc guidelines are chicken breast, ground turkey, sweet potato, dates, eggs, and cottage cheese. There are endless recipes for these ingredients that can be found on the internet.Â
Hydration
It is very important to make sure your body is intaking enough water, especially when doing intense workouts. During this time, limiting other beverages (like soda or alcohol) is essential. The main liquid you should be having is water. The goal of the challenge is to cut out all other sugary and high-calorie liquids. Having a water bottle that keeps the water cold has always helped me drink more water overall. There is one liquid that isn’t water that I take daily and have noticed a difference with: homemade wellness shots. They are super easy and cheap to make, as they’re only a few ingredients. I believe they’re a factor as to why I haven’t gotten sick this fall, as I usually get sick often this time of year. There are many online recipes for wellness shots, however, my go-to is lemon, turmeric powder, ginger root, and black pepper. I just take one shot each morning before breakfast, as it helps with digestion as well.
The Winter Arc is a challenge that anyone can partake in, and will lead to a better and healthier you! As stated, it can be flexible and maneuvered to what fits best for you and your schedule. During the winter months, many people are faced with seasonal depression and lack motivation. However, with this challenge, it can give people something to focus on and create new goals for them. Prioritizing health and wellness can be challenging, especially for college students, but the benefits make it worth it and your body will thank you.